CrossFit WOD, March 12, 2024
CrossFit – Tue, Mar 12 Warm-up Warm Up 1. Movement Prep/ActivationBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes, 2-3 […]
CrossFit WOD, March 11, 2024
CrossFit – Mon, Mar 11 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine-into-8:00 AMRAP10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups4 Low Box Jumps3 Inch Worms 2. Workout Prep1 set:4 Walking Lunge Steps4 Box Jump Overs 4 V-Ups1 Wall Walk Workout Kim Possible (5 Rounds for reps) Freedom (RX’d)5 Sets (0:40 on/0:20 off) (20:00)Minute 1: […]
CrossFit WOD, March 10, 2024
CrossFit – Sun, Mar 10 Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d)800m Farmer Carry (35s/25s)-Every 1:00 (including 0:00) perform 5 Burpees-(KG conv: 15s/10s) Independence800m Farmer Carry (25s/15s)-Every 1:00 (including 0:00) perform 4 Burpees-(KG conv: 10s/7.5s) Liberty400m Farmer Carry (light)-Every 1:00 (including 0:00) perform 5 Up Downs- Target time: 10-12 minutes Time […]
CrossFit WOD, March 9, 2024
CrossFit – Sat, Mar 9 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo warmup-into-8:00 AMRAP30-sec bike5 Double Dumbbell Front Squats (lightweight)5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep1 set (each)5/4 Calorie Bike (workout pace)3 Double Dumbbell Front Squats2 Burpee Over Dumbbell Workout “Don’t put twinkies on your pizza” (3 Rounds for reps) Freedom […]
CrossFit WOD, March 8, 2024
CrossFit – Fri, Mar 8 This weeks theme for Friday Night lights is Barbie vs. Oppenheimer Warm-up Warm Up 1. Movement Prep/Activation3 rounds1:00 Row10 Single Arm Dumbbell Upright Row (each)10 Suitcase Dumbbell Deadlifts (each)5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)10 Alternating V-Ups 2. Workout Prep5 sets3 Deadlifts3 […]
CrossFit WOD, March 7, 2024
CrossFit – Thu, Mar 7 This weeks theme for Friday Night lights is Barbie vs. Oppenheimer Warm-up Warm Up 1. Movement Prep/Activation2 sets:1:00 Jump Rope 1:00 Run-into-2 sets10 Back and Forth Leg Swings (each)10 Side to Side Leg Swings (each)5 Russian Kettlebell Swings5 Up Downs 2. Workout Prep2 sets:50m Run5 Kettlebell Swings (build-in weight)2 Burpees […]
CrossFit WOD, March 6, 2024
CrossFit – Wed, Mar 6 Warm-up Warm Up 1. Movement Prep/ActivationBurgener Warm Up Clean + Skill Transfer (15:00)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes, 2-3 Ttimes through * Focus […]
CrossFit WOD, March 5, 2024
CrossFit – Tue, Mar 5 Warm-up Warm Up 1. Movement Prep/Activation2 sets:20 Banded Side Steps10 Banded Glute Bridges 10 banded Air Squats-into-3 sets:10 Kip Swings10 Alt. V-Ups5 Low Box Jumps 5 Back Squats (empty-build across sets) 2. StrengthEvery 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. 3. Workout Prep1 set:4 V-Ups4 […]
CrossFit WOD, March 4, 2024
CrossFit – Mon, Mar 4 Warm-up Warm-up 1. Movement Prep/Activation3 Rounds“Rowling”(5 rep Max Burpee Penalty)-into-4 min AMRAP30 sec single/double unders10 Plate Toe Taps (each side)10 Heel Toe Rocks10 Floor Plate Press 2. Workout Prep1 set:100m Row5 Push Ups10 Double Unders Workout Tony Perkis (Time) Freedom (RX’d)1000/800m Row50 Push-ups200 Double Unders50 Push-ups1000/800m Row* Repeat from 2/20/2023 […]
CrossFit WOD, March 3, 2024
CrossFit – Sun, Mar 3 Workout Option 1 Pickled Eggs (Time) Freedom (RX’d)For Time:4 Wall Walks100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)4 Wall Walks40/32 Calorie Air Bike4 Wall Walks100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)4 Wall Walks(KG conv: 22.5/15 DBs) IndependenceFor Time:3 Wall Walks or 4 (Half Way)100ft Front Rack Double Dumbbell Walking […]